| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline, 7.5 mph
race - flats |
| Results: | Masters
1st prime - pack
2nd prime - pack
finish - 1st |
| Comments: | At some point you run out of adjectives and superlatives to describe the weather… it was hot. Even in the gym, all the fans are just moving warm air around.
My run felt good! An eight minute pace is now feeling very relaxed and I think it's time to take it to the streets. I'll be riding my brains out Thursday (RAMROD) and this weekend (Courage Classic) but after that it's run, fat boy run. :)
At the Pacific Raceways the pace was quite relaxed throughout the race if you were in the bunch. Corrie M took off after a break, caught it and stayed away for about 2-3 laps. Dave H tried as well but when someone chased him down I tagged along and the entire pack chased me.
This was a theme for the night. The entire pack would chase me like their life depended on it but would let plenty of people who were more dangerous (Dave, Paul M, etc.) simply ride up the road. At one point after we caught the break Corrie was in I put in a huge effort out of turn two, got a gap, went super hard for 100 yards and when I looked back the field was strung out single file killing themselves to bring me back.
And I did not have the fitness to simply power away so bottom line is I went nowhere.
With two laps to go I told Dave I would be happy to lead him out and he said, "No, I will lead YOU out." Okay, fine.
Coming out of the big left hand corner I moved up to his wheel and told him I was there and he hit the front going into the last right hander at the beginning of the finish straight. He ramped it up beautifully and I could just sit there, slowly shift up and keep an eye out on the bunch behind me.
ASIDE - one thing he also did that was super was ride right next to the barrier on the right so I only had to look over my left shoulder.
As soon as I saw someone get out of the saddle behind me I jumped as well and since all the real sprinters were not in attendance today I held everyone off. :) Thanks Dave. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless jersey, cap |